WHITEBOARD – 16 November 2015

WORKLOAD:  1a. Back Extensions (Weighted): 3 sets of 5 1b.Standing Weighted Oblique Stretch: 30s each side 2a: Hanging 1/2 Tuck Leg Lift – bjgaddour: 3 sets of 3 2b: Jefferson Curl Hold – 30s *Back Extensions: Make sure legs stay completely straight on the back extensions. Obviously you can add a good amount of weight if you … Continue reading

WHITEBOARD – 13 November 2015

Movement Prep: 1a. Hollow Body Hold: 5 sets of 18s holds 1b. Shoulder Bridge: 5r after each set of 1a. *If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is STATIC. No rock.  2a: Single Arm Plank: 5 sets of … Continue reading

WHITEBOATD – 10 November 2015

Movement Prep: 1a. Elbow Side Plank Twists: 5 sets of 24r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 3 sets of 16 2b: Jefferson Curl – 5 *The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. … Continue reading

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...